TRAIN LIKE AN ATHLETE Following on from yesterday’s post about common mistakes seen in S&C, this article is about what you SHOULD do in the gym, away from your sport. If we’re not bodybuilding, powerlifting or using machines, what are we doing? Let’s start with the ‘Athletic Motor Skill Competencies (AMSC)’ seen in the first photo. This comes from the book – ‘High-Performance Training for Sports’ by David Joyce and Daniel Lewindon. The AMSC displays the key movement patterns that are seen during training and on competition day.
We’ve spoken a lot about the basic human movements in the past (push, pull, squat, hinge) and these should make up bulk of your strength training in the gym. But here’s a brief overview of the other 4: Anti-rotation & core bracing: The role of the core is to keep the spine safe and to transfer energy up the kinetic chain. Learning how to brace and breath effectively in the gym will have great carry over to your sport and keep you safe in the process.
Jumping, landing & rebounding mechanics: In sport, very rarely are we taught how to jump and land. Adding this into our training will not only help our power, jump/land performance on game day but also help prevent/reduce injuries. Throwing, catching & grasping: It’s useful to add in some throwing and reactive throws (catch and throw) into your training plan for power development as well as general coordination and transference of energy. No, mimicking the throw you do on game day with a heavier ball is not the best option. Acceleration, deceleration & reacceleration:
In photo’s 2, 3 and 4 you’ll see a basic template for how you could set up a week of training to include all 8 competencies from the AMSC. It’s not perfect but its takes care of most things without any fluff. If you’re not sure how to program for yourself or you need some coaching on the mechanics of jumping, acceleration etc. hit us up! #one22